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Runners World Articles: Archives - November 2001

Zero In On the Zone: You've heard runners talk about finding their training zone. Here's how to get there yourself.

During my first decade of running, I only accidentally landed in "the zone" - you know, that state of running nirvana in which your body and mind feel capable of running forever. Not knowing how I got there, I was never sure how or if I'd ever get back.

Not so anymore. Now I'm able to "zone in" on by daily runs by following the simple strategies below. Give them a try, and I'll see you in the zone.

Don't be bothered.
The lower your aggravation level at the start of your run, the sooner you'll enter the zone, and the longer you'll stay there. So take a few minutes before you head out the door to minimize common running irritants. For example, avoid running routes with heavy traffic or uneven surfaces. Make sure your running clothes and shoes fit properly and are appropriate for the weather. (Nothing can kick you out of the zone faster than being overdressed or wearing shoes that pinch.) And be certain you've fueled up with a light, low-fat meal about 2 hours before your run. You won't find the zone if your fuel tank is empty.

Prepare to enter.
Both your body and mind need to be eased into the zone, and the best way to do this is to walk for 5 minutes before your warm-up jog. As you walk, tell yourself that you're leaving the world of stress behind. Then jog for 10 minutes. Your pace should feel very comfortable so that your body can adjust to any minor discomforts associated with starting out.

Run with a rhythm.
Once your body is in motion, it wants to stay in motion. So after your warmup, settle into a smooth, easy rhythm you know you can continue for the length of your run. Don't let your stride become too long, or your pace too demanding. If your initial running rhythm is too fast, you'll tire quickly and never find the zone.

Break things up.
If your distance or speed goal for a given day is too stressful, break the run into segments you know you can handle. For instance, instead of pushing through the 30-minute run you had planned, divide it into 4-minute segments with 1-minute brisk walks between. Tell yourself at the beginning of each segment: "Only 4 more minutes to go." Not only does this "segmenting" reduce physical stress, it also erases psychological pressure, which will allow you to enter the zone more easily.

Race to that Place

Most runners find it harder to enter the zone during races or speedwork than on a regular run. But those who manage to race in the zone often find it leads to superior performance. As with easy runs, you'll want to make sure to eliminate as many running irritants as you can and warm up thoroughly before you begin the race. Then try these strategies:

Take one. Give yourself the first mile of the race to settle into your pace. At this point, your pace should feel a bit too easy. That's perfect, because you're conserving your resources for later.

Pick it up. After the first mile, begin to increase your leg turnover for a few steps, then slow it down for a few steps. Repeat this several times. Many elite athletes use this trick to ease the body into running at peak capacity. By increasing your cadence for only a few strides, you won't fo into oxygen debt.

Go negative. Most runners know that the ideal way to run a race is to run "negative splits." That means you run the second half of the race faster than the first. By taking the first part of the race to ease into your pace, you create a relaxed running rhythm that will encourage your body and mind to enter the zone. Once you're there, you'll be able to intuitively speed up as the miles go by (if it's in the cards for you that day).

Watch your form. Proper running form is key to remaining in the zone. Try to keep your stride as smooth as possible. Avoid overstriding, pushing off too hard, lifting your knees too high, or allowing your feet to slap the road on footstrike. All of these form mistakes will slow you down.